The Follicular Phase: Caloric Intake, Appetite, and the Importance of Nutrition

Written by Rachel Walsh, MPH, BA

Caloric intake and the Follicular Phase

The menstrual cycle is often described as having 2 main phases: the follicular phase is roughly the first half of the menstrual cycle, considered day one of menstrual bleeding through day 13 or 14.

Compared to the luteal phase or second half of the menstrual cycle, people report decreased appetite and caloric intake during the follicular phase. During this phase, appetite is believed to be influenced by the appetite-suppressing effect of estrogen. Estrogen levels are low and rise progressively during the follicular phase.

Why diet matters during the Follicular Phase:

During the early follicular phase, menstruation occurs and the uterine lining is shed. 

Research shows that during menstruation, specific nutrients can be lost, including: iron, manganese, magnesium, and zinc. Scientific research shows that when consumed over time, replenishment of these and other vitamins that are diminished during menstruation may help improve premenstrual symptoms such as PMS, cramps, and low mood that some women report with their periods.

Consumption of other types of nutrients are also believed to help with menstrual cycle-related symptoms. For example, nutrients such as polyunsaturated fatty acids (PUFAs) and vitamin C have anti-inflammatory effects and can even act to protect cells from damage.

Once menstrual bleeding stops, the uterine lining begins to thicken and one of the ovaries prepares to release a mature egg. This is a time of reproductive tissue rebuilding.

Scientific studies show that people have higher levels of many vitamins and amino acids (the building blocks of proteins) during the follicular phase than during the luteal phase. Higher levels of these nutrients may be critical to establishing a regular menstrual cycle pattern as well as to regeneration and restoration.  

Notably, changes in diet could play a role in irregular menstrual cycle patterns. A recent paper on nutrition and the menstrual cycle highlights the importance of sufficient dietary intake to help optimize and restore a healthy menstrual cycle. Experts suggest that females consume sufficient amounts of vitamin D and B6 sulfur containing vegetables throughout the menstrual cycle in order to promote tissue building and repair. Intake of antioxidant food sources such as berries, beans, and dark leafy vegetables is also considered important throughout the menstrual cycle. Antioxidants, such as vitamin E and glycine can help protect developing reproductive tissues.

In addition to B6, the B vitamins thiamine (B1) and riboflavin (B2) are considered key to regulating the menstrual cycle. These and other B vitamins help the body efficiently turn food into energy the body can use.

Ovulation or release of the mature egg signals the end of the follicular phase and the beginning of the luteal phase.

 As women age, fertility starts to decline even though ovulation and menstruation continue. Although scientists have not discovered the causes of decreased egg quality, the antioxidant coenzyme Q10 (CoQ10) is thought to play a key role in the complex process of egg maturation prior to ovulation. Suboptimal levels of CoQ10 may be associated with infertility issues and CoQ10 supplementation could be beneficial in preserving egg quality.

References

1. de Souza LB et al. Do food intake an food cravings change during the menstrual cycle of young women? Rev Bras Ginecol Obstet. 2018;40(11)686-692.

2. Cleveland Clinic. Follicular Phase. https://my.clevelandclinic.org/health/body/23953-follicular-phase. Accessed June 18, 2024.

3.  Rogan MM, Black KE. Dietary energy intake across the menstrual cycle: a narrative review. Nutr Rev. 2023 Jun 9;81(7):869-886. 

4. Gorczyca AM et al. Changes in macronutrient, micronutrient, and food group intakes throughout the menstrual cycle in healthy, premenopausal women. Eur J Nutr. 2016 Apr;55(3):1181-1188.

5. Draper CF et al. Menstrual rhythmicity: metabolic patterns in healthy women. Scientific Reports. 2018;8:14568.

6.  Chocano-Bedoya PO et al. Intake of selected minerals and risk of premenstrual syndrome. Am J Epidemiol. 2013;177(10):1118-1127.

7.  Ghazzawi HA et al. Menstrual cycle symptoms are associated with nutrient intake: results from network analysis from an online survey. Women’s Health. 2023;19:1-13.

8. A close look at each of the B vitamins: benefits, food sources and more. Cleveland Clinic. Follicular Phase. https://health.clevelandclinic.org/b-vitamin-benefits. Accessed June 24, 2024.

9. Ben-Meir A et al. Coenzyme Q10 restores oocyte mitochondrial function and fertility during reproductive aging. Aging Cells. 2015;14:887-895.

10. Zhang M et al. Coenzyme Q10 ameliorates the quality of postovulatory aged oocytes by suppressing DNA damage and apoptosis. Free Radic Biol Med. 2019. 143:84-94.

11. Rodriguez-Varela C, Labarta E. Does coenzyme Q10 supplementation improve oocyte quality. Int J Mol Sci. 2021;22(10):9541.